Back to top
July 13, 2018

The Right Protein Powder for Women

Fitness First USA

The Right Protein Powder for Women

Choosing the right protein powder can become overwhelming very quickly. Whey? Soy? Casein? Egg? Hemp? Rice? Pea?

So, which one do you choose? Despite what other people may say there is no single best protein powder for women.

Here is how to find the protein powder that is best for you:

  • You like the taste
  • Has a minimal amount of artificial ingredients
  • Mixes well
  • Good macronutrient profile (high protein and low in fats and carbs)

The Skinny

Products deemed for weight loss come down to the number of calories they contain and how those calories break down into protein, carbohydrates and fats.

The top foods for weight loss are those that provide an abundance of micronutrients and are filling while also being light in calories and sugar.

The foods you want to avoid when dieting to lose weight are those that are very calorie dense and high in dietary fat and added sugar.

Bringing it back to protein powders, the powders that will meet the need for weight loss are those that are as close to pure protein as you can find.

Whey Protein

Whey protein is a semi – clear, liquid byproduct of cheese production. After curdling and straining milk, whey is left over. It was discovered that whey is abundant in amino acids known as leucine (1).

Whey protein can be taken anytime, but is most effective as a post-workout because it is rapidly digested (2). Ultimately, this leads to more immediate muscle growth than slower-burning proteins.

Whey protein is a good choice for a protein powder unless you are lactose intolerant. If you find yourself in that category, or if whey bothers your stomach, you will want to find a non-dairy alternative such as an egg, or rice and pea protein.

Casein Protein

Casein is one of two different types of proteins found in milk and contains the same amino acid profile as whey. The big difference is how Casein is absorbed by the body.

Casein is digested slower than whey, causing a smaller spike in amino acids, but a steadier release over the course of several hours. Casein is a great protein to have before you go to bed because it will help with muscle recovery.

Soy Protein

Soy protein can be extremely beneficial to women because it contains a natural type of female hormone called isoflavones. These isoflavones promote cardiovascular health, decrease the risk of breast cancer, protect against bone loss, reduce PMS symptoms, and lower cholesterol.

Rice Protein

Brown rice protein is full of antioxidants and nutrients to support weight loss. It also serves as a perfect supplement for vegans.

Benefits of brown rice protein include increased metabolism, glycemic response reduction, improvement in liver function, regulates cholesterol, and easy to digest (3)

Pea Protein

Pea protein provides easily digestible amino acids to support cellular and tissue repair. In addition to muscle building effects, the amino acids found in protein powders play a key role in immune system support.

Additionally, pea protein and rice protein can be combined, as their combined amino acid profile is similar to whey protein’s.


No one protein powder is better for weight loss than another, but the less carbohydrates and fat that are found in the powder, the better.

Adding casein will improve long-term muscle gains.

Use a slow-digesting protein before bed.

A blend of rice and pea protein is a great option for plant-based protein.

What’s Your Favorite Protein Powder and Why?